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According to Affinity Health, a leading provider of high-quality healthcare, back pain doesn’t have to affect your quality of life.


Back pain is one of the most prevalent medical conditions, impacting eight out of ten individuals at some point in their lives. Back pain can range from a gradual aching to sharp, abrupt pain. The duration of acute back pain is typically a few days to a few weeks, while chronic back pain is pain that lasts longer than three months.


“The good news is that the majority of back discomfort resolves on its own, although it may take some time,” says Murray Hewlett, CEO of Affinity Health.


“Resting and taking over-the-counter pain medications can be helpful. However, if your back pain is severe or does not improve within three days, you should contact your doctor. You should also seek medical assistance if you experience back pain after an injury.”


The treatment for back pain varies on the type of pain and the underlying cause. It may consist of heat or cold packs, exercise, medications, injections, complementary treatments, and occasionally surgery.


In light of Back Care Awareness Week (4-8 October), Affinity Health provides ten home remedies you can try to ease or prevent back pain.

1. Heat And Cold Treatment

Did you know that researchers have demonstrated that continuous heat is more beneficial than medications like ibuprofen and acetaminophen for relieving acute back pain?


Applying dry heat from lamps or heating pads or wet heat from washcloths can significantly alleviate pain. 


Cold therapy can also reduce back oedema and irritation. While cold compresses numb discomfort, prolonged ice usage might cause stiffness and should be avoided. Doctors recommend cold compresses during the first 24 hours to alleviate pain. Placing cold packs for too long might cause skin injury; thus, wrap them in a towel before applying them to your back.

2. Keep Moving

The secret to maintaining a healthy back is moving as often as possible. Walking, cycling, daily activities such as housecleaning and gardening, low-impact aerobics, resistance exercises, stretching exercises, and swimming are all great forms of exercise. 

3. Yoga

Yoga reduces stress levels and promotes blood circulation to aid in the healing of your back. According to researchers, yoga relaxes the lower back faster than traditional activities.


Yoga promotes enhanced flexibility, relaxation, and strength. It reduces both emotional and structural lower back pain activators. Join a yoga session at a nearby gym or studio if you’ve suffered back discomfort for an extended period. Inform your instructor about the pain so they can concentrate on activities that will alleviate the discomfort.

4. A Restful Night’s Sleep

Back pain sufferers are frequently affected by sleep difficulties. Sleep alleviates back pain by putting tensed muscles into a recovery phase and calming inflammatory joints. For a restful night’s sleep, experiment with different sleeping positions.


Reduce the pressure on your back by sleeping on your side. Place a pillow between your legs and gently pull your legs toward your chest.


If you prefer sleeping on your back, position a pillow beneath your knees and head to keep the natural curve of your spine. If you sleep on your stomach, place a pillow beneath your pelvis to maintain the ideal sleeping position. Keep the natural curvature of your spine when you sleep to avoid aggravating your back discomfort.

5. Ditch Crunches Or Sit-ups

Crunches are known to cause significant back pain. Although a strong core is necessary for back protection, crunches do not affect the abdominal muscles that stabilise the back. As a result of the severe compression involved, crunches produce an imbalance that causes extra pain. If you’re unwilling to give up crunches, perform them gently.

6. Uphold A Healthy Weight

A healthy back is one of the numerous benefits of losing weight and being in shape. The extra weight might put pressure on the back when standing or moving.


Consider working with a personal trainer who can help you achieve your desired size and shape if you are morbidly obese and have been dealing with back pain for a long time.

7. Avoid High Heels

Consider your footwear if you are suffering back pain. High heels and sometimes even flip-flops can place unnecessary pressure on the back, causing it to arch more than usual and putting extra strain on the spinal muscles. Even backless shoes, such as sandals, do not uniformly distribute body weight because they cause the feet to shift laterally.


You don’t have to give up your love for high heels; avoid walking long distances in them and add cushioning to any unpleasant shoes to alleviate back discomfort dramatically after a few months.

8. Non-prescription Pain Relievers

Non-prescription anti-inflammatory medications can provide instant relief from back pain. Discuss any additional medications you are taking with your doctor. People with a history of health issues may be advised to avoid certain drugs.

9. Acupuncture

Acupuncture is an unconventional treatment for chronic lower back pain. This procedure includes strategically inserting tiny metallic needles into acupoints to alleviate pain.


Acupuncture stimulates the nervous system and offers the patient relaxation. Sometimes, after insertion, the pins are electrically charged. Get in touch with a well-respected, state-licensed acupuncturist to receive the best benefits from this treatment.


10. Aquatic Treatment

Back pain patients benefit significantly from water therapy activities. Standard methods include spa therapy, swimming, floating, and gentle pool-based stretching.


As water buoyancy minimises joint tension, physical therapists highly recommend warm water aquatic therapy to treat back pain. In addition to reducing joint swelling and inflammation and increasing range of motion, aquatic therapy also increases muscle relaxation and blood circulation. Try aiming the jets toward the body’s painful spots for a pleasant massage.

About Affinity Health

Affinity Health is South Africa’s leading provider of health insurance, offering you a range of options at affordable rates including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, your budget, and your lifestyle. Our range of healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service at all times. For more information, follow us on FacebookTwitter, and Instagram.

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